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Warrior - "What's YOUR Passion" http://www/ Special thanks to Mr Frank Bruenjes

Ronnie Coleman - You'll Never Believe Why He Started Body Building!

Ronnie Coleman partners with to tell the story of how get got started bodybuilding!

STRONG: The Seminar highlights

Highlights from STRONG: The Seminar @ The Underground Strength Gym in Manasquan, NJ & ht...

Sports Training Guide: The Runner's Performance Workout

Endurance and speed for short and long distance running.

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Sagittarius Horoscope for Wednesday, May 21, 2014

Wednesday, May 21, 2014 - Although you may need to show up at work today, you probably prefer remaining cozy in your own home while the dreamy Pisces Moon occupies your 4th House of Security. Nevertheless, once you report for duty and fulfill your obligations, you can return to your private haven, turn off the phone and declare temporary independence from the outside world. For someone who is often the life of the party, hiding out might just be your secret guilty pleasure now.

Build Up Your Chest Workout

The first exercise in the routine is incline barbell press, chosen as the lead because the upper pecs are typically in greater need of thickness than the lower pecs. Doing them first will help ensure maximum intensity, because the muscles are fresh. Treat this as your heavy move for the day, keeping all of your rep counts in the single digits and employing a spotter. The next exercise, flat-bench dumbbell press, should be treated aggressively as well. The reps are only slightly higher, so push yourself with a relatively heavy set of dumbbells, even if it means you do only nine reps on your last set. By this point you’ll have done both an incline and a flat pressing move; dips will essentially serve as your decline press to emphasize the lower pecs. It’s tough to put a specific rep count on dips because some guys can bang out 25-plus reps consecutively while others struggle to get a half dozen. The key here is to do as many dips as possible in the span of three sets. It’s not supposed to be easy. The cable flye is where you can drop the resistance a bit and go for a good burn to finish off the pecs in style.

Get a Shredded Six Pack Quick

Sure, diet is the main component to having defined abs, but a little bit of work on them doesn’t hurt. Since we came to that realization, we asked Andrew Sakhrani, CSCS of Monster Gym in Montreal, Canada, for a routine to whip those abs into shape for summer.

9 Outdoor Moves For Summertime Abs

But your core does more than just turn heads — it also stabilizes your body for heavy lifts, transfers power from your legs to your torso, and keeps your spine healthy and safe. And while we want them to look good, the best ab exercises get them strong, too.

Hard Core Workout

The below workout hits the entire core with a quartet of exercises that includes two isometric hold exercises and two dynamic rotational moves. Perform the routine 2-3 days a week, adding it to the end of any workout or doing it on its own if you wish.

Back to the Bench Press

ANSWER: Rotator cuff injuries can be devastating to anyone who enjoys benching. By understanding the function of the rotator cuff and learning to protect it, you can make rotator cuff injuries a nonissue. The tendons of the four rotator cuff muscles grip the head of your arm bone and dynamically hold it in the socket during shoulder movement. If this mechanism fails, the shoulder becomes unstable, resulting in weakness and injuries. Once your doctor and physical therapist clear you to return to bench-pressing, it’s important to take these steps to protect your rotator cuff .

Five Workouts to Lose Weight Without Cardio

Burn fat and build a better body without pounding the pavement.

6 Super Simple Recovery Drinks and Snacks

Maximize muscle recovery by choosing these smart and healthy post-workout foods and beverages.

Men's Fitness Ultimate Athlete Games | Free Entry sweepstakes

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28-Days-to-Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio . Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to. To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body. Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions. You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way.

Protein Packed: BBQ Pork Burger

Southern barbecue is a cheat in any diet. For the guy trying to build muscle while staying lean, eating a plateful of fatty pork and beef swimming in sugar-laden sauce can take you pretty far off the rails. Equal parts protein and fat is a lousy cheat. And while this beef and pork burger is a cheat, it’s one that packs a massive amount of protein —82 grams—to 33 grams of fat, using a mixture of 90% lean ground beef and pork shoulder. We’ve also replaced butter in the traditional recipe with nonfat cooking spray. The result is a dish that retains rich barbecue flavor without delivering a knockout blow to your physique. Enjoy!


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Hardcore Home Leg Workout

Accomplish this high intensity work to strengthen the legs and build lower body muscle.

5 Ways Yoga Can Boost Athletic Performance

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cueing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

Techniques for Building Bigger Forearms and Calves

Load a barbell, or barbells, with your 12RM for wrist curls and extensions, being careful to select a weight for each that brings about muscle failure at 12 reps. After completing a set of 12 wrist curls, immediately flip your grip and start a set of wrist extensions. Repeat this sequence three more times, resting 60-90 seconds between each superset. On the fourth and final superset, once you can no longer complete a full rep of the wrist curl with good form, begin pumping through as many short, or partial reps as you can before switching to wrist extensions and repeating the process.

Fitness 360 - Pick Your Physique!

You can flip through a magazine to decide what hairstyle you want, and now you can do the same for your dream body! We've recruited some of the best bodies and brightest minds in the fitness industry and provided their programs for you to follow, absolutely free.

Training, nutrition and motivation articles.

What Is Contrast Training and How Can It Help You Build Lean Body Mass? Are you looking for a way to break through a plateau and build strength and power at the same time? Find out more about contrast training – what it is and what the benefits of this training method is as well as how to use it to get stronger, more powerful and increase lean body mass.

32 Best Things for CrossFit in 2014

Avid CrossFitters, strength training beginners and elite professional athletes can all improve workout performance using the 32 products from 16 different companies in the official 2014 Men's Fitness CrossFit Gear Guide. To create this mega list of WOD boosting items, we tested the products, asked the companies which products are best for improving CrossFit training , got recommendations from our trainers and editors and read product reviews from websites and magazines. Check out these 32 cutting-edge and CrossFit-community-approved products designed to prevent injuries, recover muscles from intense training and improve WOD performance so you can take your fitness to the next level. 

Volume Control Leg Workout Fix

More isn't always better. Keep your volume in check in make sure you're getting results, not exhaustion.

Trainer Q&A: Can Kinesiology Tape Help Heal Workout Injuries?

How does kinesiology tape benefit injury rehabilitation? Kinesiology tape can help with fluid movement because the elastic recoil of the tape ‘lifts’ the skin, which increases the space underneath to allow for lymphatic drainage. Your lymph system is a systemic whole-body system that helps with moving fluids into and out of the area. The lymphatic system sits just under the skin so when you put the tape on, it helps to clear an area of swelling. Increased lymphatic drainage helps with tissue healing which helps speed up the healing process. You can wear it in the shower and while sleeping so it's providing therapeutic treatment 24/7.

8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

The Real Reason You're Always Hungry

Over time, we’ve come to believe that overeating is what causes us to get fat. In reality, that may not be the case—getting fat could be what’s causing you to take in excess calories. Doesn’t really make sense, right? To break it down in simpler terms: being overweight deprives your body of the calories needed to fuel your metabolism and boost energy levels because the calories are being stored in fat cells rather than circulating through your bloodstream. This causes your brain to tell your body to eat more. Eating more solves the hunger problem in the short term, but at the same time promotes weight gain. To then remedy that problem you may cut calories from your diet in an effort to drop pounds. This also may work short term, but in time hunger will increase again and your metabolism will slow.

Get Stronger (& Bigger) Now!

FLEX has compiled 15 science based strategies for getting stronger in the gym immediately. From technique tweaks to nutritional manipulations, these tricks of the trade will give you a boost right away. Will your squat increase by 100 pounds in the next week? Unfortunately, no. But this is a good place to start.   So turn the page and let's go....

Vitamin or Hormone?

Vitamin D (Vit D) is not technically a vitamin or essentialdietary factor. Vit D is actually a pro-hormone produced phytochemically in the skin. And unlike traditional vitamins, vit D has its own hormone receptor (VDR). VDRs are found in at least 36 different organs in the body.

Call in the Ringer: Best Exercise Substitutions

Are these common exercises causing you problems in the gym? Replace them with our M&F-approved subs.

Do Carbs Make You Fat?

While it’s true that lower carb diets provide many health benefits and can help with weight loss, low carb does not mean no carbs. When you’re training and exercising, your needs for carbohydrates increases. And if you’re trying to gain muscle, carbs are an essential part of the equation. What’s more, for many people, white rice is, in fact, one of the best carbohydrate sources because it isn’t associated with stomach distress, allergies, bloating, and it’s not loaded with sugars that are linked to diabetes or obesity.


To prepare himself for the role of Hercules, Johnson took on a six-month training schedule which would have challenged the most dedicated athletes and bodybuilders. TRAIN and offer you an outline of Johnson's workout regimen. Remember to do an hour of cardio before you hit the weights.

How Much Fat Should I Eat? - Born Fitness

You have a lot more freedom to eat “fatty” foods than anyone would have thought 10 years ago. When I  design diet plans  for my online clients, I do so by giving them a wide variety of options that they can plug into meal templates. This means enjoying everything from steak, pork, chicken with skin, eggs and fish, as well as dairy products, avocados, nuts and seeds and nut butters. When it comes to cooking, don’t sweat it: butter, olive and coconut oil are all great options. While each individual is different, a good rule of thumb is that you can eat upwards up .4 to 5 grams per pound of your target body weight. (So if you wanted to weight 180 pounds, you could eat as much as 90 grams of fat.) The number might initially seem like a lot, but when adjusted for how many calories you should take in per day, it’s exactly right.

12 Phrases That Drive Women Absolutely Crazy

Comments that will make her instantly angry, as explained by brutally honest female comedians.

Zach Even-Esh: Strongcast

We are unable to find iTunes on your computer. To download and subscribe to Zach Even-Esh: Strongcast by Zach Even-Esh, get iTunes now.

5 Fat Loss Myths

The number one reason that people start to work out and improve their eating habits is to lose fat . Sure, everyone also wants to improve his or her health condition and get more physically fit but let’s be honest here: We all want to look better. Losing fat, improving your fitness level and health condition are usually all wrapped up into one. You lose fat, improve your fitness level and you will improve your overall health condition. The problem is that there is so much misinformation out there, leading to most people getting discouraged and quitting.

Labrada Jamie Eason Signature Series Whey Protein Isolate at

With my years of experience in fitness I have had the opportunity to try many different products on the market. And, although there are protein powders out there that are made with natural ingredients, nothing had the combination of ingredients and flavors that I was happy with so that is why I teamed up with Labrada, whose products always taste great, to make my own.

Protein Power: How to Make Salmon Six Ways

Want some omega-3s with that lean protein? Whether you’re a fish-cooking virgin or simply need some salmon recipes that don’t feel stale, we’ve got you covered.

Train with Jay Cutler, Episode 2

Hi everyone, my name is Jay Cutler. I started developing a fit physique when I was a teenager, while working for my brother’s concrete business. At 18 I started training. And by 19 I won my first show. Over the years, I’ve won numerous shows and awards, including the most prestigious, Mr. Olympia, four times. At this point in my career, my passion for training has extended beyond myself; and now I love showing other people how to achieve their fitness goals.

Max Chest Blast

He always starts his chest workout with incline presses, most often with a barbell. “If I change it up, it’s because I have a little injury or something,” he says. “Otherwise I always start with inclines.” He’s been known to do seated Hammer Strength incline presses, loading the machine to its capacity with 45-pound plates, then sliding more 45-pounders onto the padded hand grips themselves— quite a sight to see. With a barbell, he’ll progress from one plate per side to four, for sets of 20 reps. His rep range is purposely limited: about six inches. As soon as his upper arm is parallel to the ground, he’ll start to press and he won’t lock out.


Ninety percent of the fats found in sunflower seed butter are unsaturated, healthy fats which help lower cholesterol and fight inflammation. Sunflower butter is a great way to turn a blah protein shake into a treat with creamy, milkshake-like consistency. This easy-to-make chocolate dream smoothie is a must-try!

4 Fittest Music Festivals

In addition to its popular arts and crafts tents—as well as workshops on sustainability—there’s a food-truck oasis offering cuisine from all over the world, a “Broo’ers Festival” microbrew tasting area, and a silent rave-style dance party where DJs spin tunes directly into dancers’ headphones.

Midnight Mass

Sometime in the 30 minutes before you go to bed, take in 20-40 g of casein protein. Micellar is the best type of casein protein for this time period, because it stays with your body for up to seven hours, providing aminos so your body won’t use muscle mass for energy. Mix the casein with water or milk (or a combination of the two). You mayalso include a portion of fruit (a banana, half of a cantaloupe or honeydew melon, a large pear or a large apple) whether you are a hardgainer or a dieter. The fructose will help stock your liver glycogen, which will prevent you from going catabolic sooner during the night. If the concept of taking in carbs before crawling into bed makes you paranoid, just stick with a protein shake.

Five Ways to Transform Boring Cardio into a Real Workout

But you don't need to live in a cabin in Siberia to get a real man's workout. Try these tips from Cameron McGarr, head of personal training at Equinox in Woodland Hills, CA , for a cardio routine that will kick your ass. -- Related: 10 Moves to Upgrade Your Run>>> How to Run the Right Way>>>

Top 3 Strength Athlete Diet Mistakes - Juggernaut Training Systems

Dieting all the way into a meet or contest. If you’re one who doesn’t take their diet seriously in the off-season, chances are a couple months before your meet or contest you have to drop 20 lbs. or more to even make weight. Now some of that can come from a water drop depending on if you have a 24 hour weigh-in, but that’s a lot of weight to drop in 8-12 weeks before an important meet. The big mistake here is having to drop your calories by a lot, which automatically raises your fatigue and begins to interfere with your performance and recovery from training. Does it really seem like a good idea to be dieting when you are training with your lowest total volume load as you hit your strength and peaking phases leading into a meet? The volumes are not high enough to save your muscle, and the weights are so heavy that you’ll need all of your energy… not have it sapped by hard dieting. The best bet is to focus on making body composition changes in the off-season. A great time to lose some unwanted body fat is likely after a meet when you can train with higher volume loads during a hypertrophy phase where you’re presenting a much greater stimulus to your muscles to increase your chances of hanging onto all of that hard earned muscle and strength.

Brandon Lilly, The Warrior Mindset & Prison Style Workouts - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted? Whether you’re a serious athlete who has come off a long, intense preparation, an athlete who had to go into “system shock mode” and basically starve yourself to achieve your results, or if you’re an individual who has gone from one extreme to the other with your body and are experiencing a sluggish or what seems like a nonexistent metabolism—you can get back on track. In this article, I’ll lay out the necessary steps to recharge your metabolism to have it running more efficiently than ever.

Ultimate Quads and Hamstrings Workout

After you are warmed up, you just have to squat for 15 minutes. Start with a weight you are capable of doing 10 reps with. For set one, do seven reps. Rest one minute and attempt seven reps again. If you are unable to do seven reps, do six reps…if you cannot do six reps do five, you can keep this up all the way to set of one. Repeat this process for 15 minutes…using the same weight. In each instance, you are doing as many reps as you feel capable of doing using that 10-rep weight.

A check-in at Armbrust Pro Gym

Back at Armbrust Pro Gym after 5 months.

The 8 Best Things You Can Do For Your Metabolism

If you have a desk job, take the stairs and park at the end of the parking lot. Get up from your desk and move around the office every 15 minutes. Go for walk breaks instead of coffee runs. Even stretching and fidgeting can help burn more calories and coax your metabolism along.


So, if you're like most people, your best bet is to not worry about doing cardio fasted first thing in the morning. If doing cardio first thing in the morning is best for your schedule, then go for it, but try to at least have a pre-workout protein shake. If your goal is building max muscle, then I highly recommend you have a protein shake and some carbs, such as fruit, before the workout. If you're trying to limit carb intake, then you might want to avoid the carbs until after the workout is over. But again, it all depends on your diet.

Athelte Q&A: MLB Star C.J. Wilson

How would you describe your personal style off the field? I wear dark colors because I have dark hair and I think it looks good. I’m trying to go for the Patrick Dempsey look. In terms of hair, I feel like it’s important to have a natural look. I don’t like to use hairspray or spike it aggressively or anything. I try to have my hair look soft so people want to touch it or smell it. I don’t want to have anything in there that makes it look too hard like a helmet. I try to let it do its thing and that’s worked with my wife, so I’m just going to stick with that.

The Welsh Dragon's Training Tips

I never wanted to be known for just my legs. Having a balanced physique has always been really important to me. As with anything else, you have to work at it. My legs, especially my calves, grow easily when compared with my chest or back. So there was a time when I barely trained legs at all, and I focused instead almost entirely on my upper body. Rarely training a body part over an extended period does two things. First, that area isn’t going to grow. Depending on how much you train it and with how much intensity, it may even shrink. Second, it allows you to mentally and physically focus more on the other areas. If you don’t have to go through a hard leg workout on Monday, you’re going to be able to give more to your chest workout on Tuesday.

Train Your Brain

Growth hormone (also called somatotropin) secretion is regulated through the anterior pituitary in the brain. Growth hormone is responsible for normal growth and development as well as metabolic effects such as a) increased mobilization of fatty acids from adipose tissue; b) decreased rate of glucose utilization; and c) increased rate of protein synthesis. The pulsatile secretion of GH is tightly controlled by neurotransmitters of the brain including dopamine, serotonin, acetylcholine, and norepinephrine, as well as levels of glucose, IGF-1, and estrogens. GH is increased during highintensity exercise, but the effects are short-lived, as GH returns to baseline very shortly after exercise. The anterior pituitary gland is responsible for the acute increases circulating levels of growth hormone following bouts of resistance exercise, yet little is known about what happens to the anterior pituitary gland after years of resistance training. Researchers assigned rats random resistance exercise protocols. The resistance training protocol comprised climbing a 1m-long steel ladder, placed at an 85-degree angle, with a weight attached to a tail sleeve.

Deload, Detrain, Decondition...Defeated?

A longer study of (quite brutal) training and detraining paints a more optimistic picture. Ohio University researchers set out to examine the concept of “muscle memory” in two dozen women who trained the lower body for twenty weeks (twice weekly performing 3 X 6–8 reps to failure of squats, leg presses, knee extensions, and hamstring curls). They roughly doubled strength and increased the size of their type II muscle fibers by about 50 percent (36). (By the way, skin folds dropped substantially and their thigh and gluteal circumferences were unchanged. I would be willing to bet that there were some pretty impressive transformations among these subjects.) Six of the women came back after seven to eight months of detraining to find that they’d only lost about 50 percent of their gains in strength, but size was preserved in the type I and IIA muscle fibers. (Only the type IIB fibers, which were likely not used regularly during many daily activities (37), atrophied significantly (38).) When these hardy half-dozen retrained , they rapidly recovered their gains in strength and fiber size in only six weeks.

51 STRONGCast 20: Matt Wichlinski, Wrestling Workouts, Art of Coaching, Success & Bodybuilding - Zach Even-Esh
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57 Official worlds strongest man 2014 hoodie
58 10 Ways Music Can Boost Your Well-Being
59 3 Food Guys Who Can Help You Eat Healthier
60 Weider Principle #24: Flushing
61 Pull-Up Domination
62 The Lift Doctor: Bigger Forearms & Stronger Shoulders
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